The Thymi kitchen notes
Practical, honest guides to calories, macros, portions and weight loss. No fads, no guilt, just how it works.
BasicsHow Many Calories Should I Eat a Day?
How many calories should you eat a day? Calculate your daily calorie needs in three steps, with worked examples for maintaining weight and losing it safely.
BasicsHow to Count Calories: A Beginner's Guide That Actually Sticks
Learn how to count calories step by step: set a target, choose how to log, measure portions, read labels and review weekly, plus tips that make it stick.
BasicsIs BMI Accurate? What Your BMI Can and Can't Tell You
Is BMI accurate? It's a fair quick screen, but it misses muscle, age and fat distribution. See the formula, WHO categories, examples and better checks.
BasicsWhat Is TDEE? Total Daily Energy Expenditure Explained
What is TDEE? Learn what total daily energy expenditure includes, how TDEE differs from BMR, and how to calculate yours with a simple worked example.
Weight lossCalorie Deficit for Weight Loss: How Big Should It Be?
A sensible calorie deficit for weight loss is about 300 to 500 kcal a day for most adults. See how big a deficit to aim for, what is safe and how to set it.
Weight lossHow to Maintain Weight Loss Without Starting Over
How to maintain weight loss: find your new maintenance calories step by step, keep protein and strength training, and use a weight range to stop regaining.
Weight lossIntermittent Fasting: Does It Work Better Than Counting Calories?
Does intermittent fasting work? For most people it works by helping them eat less overall. Compare 16:8, 5:2 and calorie counting, plus who should avoid it.
Weight lossWeight Loss Plateau: Why It Happens and How to Break It
Hit a weight loss plateau? Learn why you stopped losing weight, how to tell a real plateau from water weight, and practical, safe steps to break it.
Weight lossWhy Does My Weight Fluctuate Day to Day?
Why does my weight fluctuate? Water, salt, carbs, digestion, hormones and sleep move the scale daily. Learn to weigh consistently and track your 7-day trend.
MacrosHow Many Carbs Per Day Should You Eat?
How many carbs per day should you eat? See grams at 1,600, 2,000 and 2,500 calories, the 130 g floor, low-carb vs moderate approaches and carb quality.
MacrosHow Much Protein Do You Need a Day?
How much protein do you need a day? The RDA is 0.8 g per kg, but active people and dieters often aim for 1.2–2.0 g/kg. Work out your number with examples.
MacrosHow to Count Macros: A Simple Guide for Beginners
How to count macros in 4 steps: set calories, pick protein, fat and carb targets, then log food in grams. Worked example, simple maths and beginner tips.
MacrosVegetarian Protein Sources: 20+ High Protein Foods With Numbers
Vegetarian protein sources with approximate protein and calories per portion: paneer, tofu, lentils, soy chunks, Greek yogurt, plus a sample 100 g day.
NutritionCalories in Alcohol: Beer, Wine, Spirits and Mixers Compared
Calories in alcohol add up fast: 7 kcal per gram, about 150 kcal in a regular beer and 120 in a glass of wine. See a drinks table and how to log drinks.
NutritionFoods That Keep You Full: How to Feel Satisfied on Fewer Calories
The foods that keep you full longest are high in protein, fiber and water. See an energy density table, high-volume ideas and swaps, with Indian examples.
NutritionHow Much Fiber Per Day? Targets and Easy Ways to Get There
How much fiber per day do you need? About 25 g for women and 38 g for men (US), or 30 g (UK). See high fiber foods, a sample day and how to add more gently.
NutritionHow Much Sugar Per Day Is OK? Added Sugar Limits in Grams
How much sugar per day is OK? WHO, US and American Heart Association added sugar limits in grams and teaspoons, plus where sugar hides and easy swaps.
NutritionHow Much Water Should I Drink a Day?
How much water should you drink a day? See US guidance for women and men, what counts toward it, signs of dehydration and how heat and exercise change it.
NutritionWhat to Eat on GLP-1 Medication: Protein, Portions and Tracking
What to eat on GLP-1 medication: put protein first, eat smaller meals, stay hydrated, add fibre slowly and track intake so it doesn't drop too low.
Meal ideasHigh Protein Breakfast: 12 Ideas With Protein and Calories
High protein breakfast ideas with approximate protein and calories for each, from eggs and Greek yogurt to paneer bhurji and besan chilla, plus a formula.
Meal ideasSnacks Under 200 Calories: 20 Easy Ideas, Sweet to Savory
20 snacks under 200 calories with approximate calories and protein for each: sweet, savory, high protein and on-the-go, including roasted chana and makhana.
Food guidesCalories in Indian Food: A Practical Guide to Common Dishes
Calories in Indian food, with approximate ranges for roti, rice, dal, biryani, dosa and more, plus why oil and ghee matter most and how to log a mixed thali.
Food guidesCalories in Rice: Cooked vs Uncooked, White vs Brown
Calories in rice: cooked white rice is about 130 kcal per 100 g and 205 per cup, but uncooked rice is about 360 per 100 g. Brown, basmati and biryani too.
Food guidesHow Many Calories in an Egg? Size, Yolk, White and Cooking
How many calories in an egg? A large egg has about 72 kcal and 6.3 g protein. See calories by size, yolk vs white, boiled vs fried, and omelette examples.
ActivityShould You Eat Back Your Exercise Calories?
Should you eat back exercise calories? It depends on how your target was set. Learn how calories burned are estimated, why trackers vary, and the half rule.
Tracking14 Calorie Counting Mistakes (and How to Fix Them)
Counting calories but not losing weight? Fix 14 common calorie counting mistakes, from cooking oil and drinks to weekends, plus a quick tracking audit.
TrackingHow to Estimate Portion Sizes Without a Food Scale
How to estimate portion sizes without a scale: a hand portion method and everyday object guide with approximate equivalents, common traps and quick tips.
TrackingHow to Read a Nutrition Facts Label
How to read a nutrition facts label step by step: serving size, calories, % Daily Value, fats, sodium, fibre and added sugars, with a worked example.
TrackingHow to Track Calories When Eating Out
How to track calories when eating out: check menu nutrition, log the closest match, count oils, sauces and drinks, and plan your day around restaurant meals.
Apps & trackingAI Calorie Counters: How Photo Calorie Tracking Works (and How Accurate It Is)
How does an AI calorie counter work, and how accurate is photo tracking? See where it does well, where it struggles, and how to get better estimates.
Apps & trackingHow to Choose a Calorie Tracker App: 9 Things That Matter
Looking for the best calorie tracker app? Use these 9 criteria, from food data and logging speed to privacy and price, to pick one you will keep using.
HabitsHow to Keep a Food Diary (and Why It Works)
How to keep a food diary that helps: what to record, paper vs app, a sample day, a simple food log template and a weekly review that stays guilt-free.
HabitsMeal Prep for Weight Loss: A Simple Weekly System That Sticks
Meal prep for weight loss made simple: a weekly step-by-step system, a protein, carb, veg and sauce template, food safety basics and 5 example menus to copy.